The ABC's of Proper Backpack Ergonomics

PROHealth
2/13/2014

By Rob Kaulbach, PT

BACKPACK TIPS

• Choose a well made pack – a cheap bag does not have the features that reduce the stress on the back. Plan to spend about $40.00• Wear Both Straps – wearing over one shoulder causes asymmetry and strain• Wide padded straps reduce pressure on the shoulders that can cause irritation to the nerves to the arms• Padded back to protect back from sharp objects in the pack• Match pack to the size of the child - The backpack should sit evenly on the back and not sag toward the buttocks (should not extend 4 inches below the waistline)• A waist belt will help distribute load away from the spine onto the pelvis• Compression Straps and good use of compartments reduce movement of the pack and stabilize the contents• Reflective Material – for low light safety

Incidence and effect of a heavy and poorly fitted backpack:

• A Study conducted by a PT professor found that 55% of children examined carried heavier than 15% of their body weight in their backpack which experts see as unsafe• This same study found that 33% of the children experienced pain that caused them a visit to the doctor, made them miss school or kept them from positive physical activities• Overloading a child’s spine can cause arching of the back, leaning forward or leaning to the side if only one strap is used• These postural changes can cause spinal compression and improper alignment• A heavy load on the shoulders can compress the neck and the nerves to the arms causing numbness, tingling and pain • Although there is overwhelming support that heavy backpacks cause short term problems, it is unclear if they cause permanent orthopedic problems• Other factors known to cause back and neck pain such as poor study positioning, inactivity and increased participation in athletics can also complicate the above effects of wearing a heavy backpack

MORE TIPS

• Pack only what you need to carry rather than what fits in your bag (only 15% of bodyweight)• Put the heaviest items against the back and closer to the bottom – this creates less torque on the back• Use compartments to distribute and stabilize items• Clean out old papers, broken pencils, food, etc which add weight to the bag• A heavy backpack on Friday may mean that there has been too much procrastination of homework – get it done and lighten your load• Go electronic (i.e. and iPad) if your teacher has reading materials available in this format• Ask your teacher if there are paperback options to books/texts• No unnecessary text books in your bag…if you don’t need them don’t take them!• Use your locker at school to store large texts, spare notebooks, extra stationary and sporting gear• CLEAN OUT YOUR BAG WEEKLY!!!